I had a conversations the other day with a friend of mine (name irrelevant) about running and Crossfit. Basically, the conversation involved the questions of "how do I become a better runner?" (or at least make running easier). I answered (as I frequently do) with a very nerdy, drawn out explanation of the basic tenets of Crossfit, that all go together to make us better runners/swimmers/cyclists/skiers/rowers without sport specific work. I could tell she was lost and bored in the first minutes of my explanation.
So, I am going to deliver a concise explanation here, for you, in case you ever wonder this question yourself.
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Crossfit is founded and operates on a lot of very sound physiological principles. I assume you've heard Crossfit's Three Factor Model for Total Fitness (at least that's what I call it), and the basic explanation of what we try to do in our time at Crossfit (increased work capacity over broad time and modal domains...), as well as a plethora of other terms, definitions, models, and theoretical assumptions. They're all great, and we love hearing them, teaching them, and enacting them. One model that we don't hear too much of in common Crossfit jargon (at least as much as other we emphasize) is the "The Time Course of Training Adaptations" model.
The Time Course of Training Adaptations There are three elements of endurance performance, in any endurance sport, that aides to overall achievement success.
1. Maximal Oxygen Consumption
2. Lactate Threshold
3. Efficiency
In the first wave of change, the increase in maximal oxygen consumption, we see a marked increase in VO2 max (VO2 max is the maximum volume of oxygen that by the body can consume during intense, whole-body exercise). In the second wave, we see an increase in lactate threshold. The third wave is an increase in efficiency. Efficiency is simply, "getting more done at a lower cost". Efficiency is defined as mechanical work/metabolic work. We further divide increases in efficiency in two different categories: internal and external. Internally, increases come in muscle characteristics. Externally, we are speaking about factors like more effective force application, less wasted motion, and lower movement frequencies (with higher force per "stroke").
Ok, so we've got that. What the hell does that mean for us, as Crossfitters?
If our goal is to ONLY become world-class runners/swimmers/cyclists/rowers/XC skiers, then this model works well. But what happens when we want our work capacity to extend beyond the borders or specific modes of training, such as endurance sports? What happens when you're job/lifestyle/training requirements require you to do more than just run? What then do we turn to?
Well, ladies and gentlemen, we turn to Crossfit.
I take, verbatim, from the Crossfit Journal Oct. 2002:
"In the CrossFit concept we are interested in maximizing first wave adaptations and procuring the second systemically through multiple modalities, including weight training, and avoiding completely third wave adaptations. Second and third wave adaptations are highly specific to the activity in which they are developed and are detrimental to the broad fitness that we advocate and develop. A clear understanding of this material has prompted us to advocate regular high intensity training in as many training modalities as possible through largely anaerobic efforts and intervals while de-
liberately and specifically avoiding the efficiency that accompanies mastery of a single modality."
In essence, we can become good endurance athletes without the volume and specific adaptation that single modalities incur!
Increase in VO2 max? Check. We work on this every time we're sucking wind.
Increase in lactate acid threshold? Check. We do this through a wide variety of time and modality variables.
Increase in efficiency? We know now that age old adage "to become a better runner, you need to run more" is incorrect. Running economy will be improved more through anaerobic training than endurance training (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.).
This, to me, is one of the biggest draws to Crossfit.
Do you need to run to become a good runner? Absolutely. If for not for anything else, for the psychological exposure to running a long time (see: ultramarathons, running at night).
But, do you need to run all the time to become a good runner? Hell no. We can become good runners by running RIDICULOUSLY low amounts, and at the same time become stronger, faster, more powerful, more coordinated, and more balanced by getting good at other cool things like lifting and gymnastics. I'm reminded of one of the first Crossfit videos I ever watched, in which Andy Petranek spoke on improving his 5k time. He mentioned that he used to test his 5k time a lot, until he found Crossfit. He decided to cut his running out completely, only stick to Crossfit for a month or so, and retest his 5k. What do you think happened? He time improved. Duh. And he was also stronger, faster, and more powerful than he had ever been before. (Andy is a former Force Recon Marine).
It's these kinds of revelations that make me want to stand up and slap somebody, or giggle like a little school-girl.
Koy Nichols, our first official Crossfit Dallas Central athlete (remind me to tell you the story sometime), asked me (after we attended Robb Wolf's Nutrition Certification) if Crossfit was as cutting edge as it seemed. Much of what we do seems so common-sense, but when compared to other programs (seemingly good ones too, not just the bullshit 24 Hour-type programs), you begin to realize how powerful (in every sense of the word) Crossfit really is.
Embrace it. You will not fail.
Sources:
http://home.hia.no/~stephens/timecors.htm
http://www.crossfitendurance.com/
http://library.crossfit.com/free/pdf/CFJ-trial.pdf
